Friday November 5th, 2015
STRENGTH
Power Clean 5x1 @80-85% 15min
Jerk Push or Split 5x2 HEAVY
Every 2:30
METCON
For Time:
150 Abmat Sit-ups
LK [...]
Thursday November 4th, 2015
OPTIONALSTRENGTH
Front/Back Squat
4x6 70-75%
Rest As Needed
ACCESSORY
3 Sets
20 Banded Pull Through
MOB: Lax Ball Pec Smash 2min [...]
Wednesday November 3, 2015
STRENGTH
Drop Snatch
6x2 Every 2min
METCON
600m run/ 800m row
20 Push Press
40 Bar Facing Burpees
50 Du’s
40 Bar Facing Burpees
20 Push [...]
Tuesday November 2nd, 2015
MOB: Bilateral Internal Rotation Mobilization
STRENGTH
Bench 6x2
Inc. Wt.
Every 2min
METCON
3RFT
100ft Walking Lunge
50 Air Squats
25 [...]